How to Ease Gas When Eating Fiber

Black beans may cause gas in your digestive tract.

Fiber is a component of plant foods, such as fruits, vegetables, grains and legumes. Some high-fiber foods may lead to uncomfortable bloating and gas. This is a natural side effect as the bacteria in your intestinal tract work to help fiber pass through. Reduce your chances of having gas by limiting certain types of foods or taking an over-the-counter supplement to prevent gas. If the problem persists, talk with your health care provider about your concerns to rule out a more serious condition.

Foods to Avoid

Some types of foods have a tendency to lead to gas in your gut. Beans and lentils have a reputation for their gas-producing capabilities. Onions, carrots, cabbage, prunes, apricots and bananas can also make you gassy. Milk, cheese, yogurt and whole-grain foods may further aggravate your symptoms. Avoiding these foods altogether or limiting your serving size can help eliminate embarrassing flatulence.

Exercise and Hydration

Staying active and drinking plenty of water are essential to keep your bowels moving. Being sedentary causes food to sit in your gut, which may further increase problems with gas. After you eat, take a walk, vacuum the house or go visit your boss' office, rather than sending him an email. Moving around helps move your bowels, promoting normal digestion. Adequate fluid intake is important to help fiber move through your intestines. If you don't have enough fluid in your digestive tract, you may become constipated. The longer food sits in your bowels, the more time it has to ferment and produce gas. Stay well-hydrated by sipping on a bottle of water throughout the day.

Chewing Thoroughly

Easing uncomfortable gas symptoms can be as simple as chewing your food thoroughly. When you eat too quickly, you may be more likely to swallow air, which travels down to your gut. Once the excess air hits your digestive tract, it escapes through belching or through flatulence. Take your time when you eat, put your fork down between each bite and take time chewing.

Supplements

Several types of over-the-counter supplements act as digestive enzymes and help promote normal digestion. Some types help break down lactose, a gas-forming sugar in milk. Other supplements work by breaking up bubbles from gas. If you decide to take an over-the-counter supplement, talk with your physician as a precautionary measure to ensure it doesn't interfere with other medications.

Increasing Fiber Intake

Consuming too much fiber at one meal or suddenly increasing your fiber intake may increase uncomfortable gas and bloating in your gut. Reduce this uncomfortable effect by slowly increasing your fiber intake over a period of days or weeks. This gives the natural digestive flora in your gut ample time to adjust to the increase in fiber. You should be consuming 14 grams of fiber for every 1,000 calories in your diet. Following a typical 2,000-calorie diet requires 28 grams of daily fiber, although the average American consumes a minimal 15 grams for the entire day, according to the Dietary Guidelines for Americans 2010. Slowly work up to the recommended amount by eating a few extra grams of fiber per day. As long as you do not experience gas or other gastrointestinal effects, continue to add a few grams fiber to your diet each day until you are consuming the recommended amount.

About the Author

Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.